Swim, Bike, Run

Goal: This circuit rotates through exercises that focus on Swim, Bike, and Run - in that order. You'll do 4 exercises in a row, each one for 1 minute, and then rest for 1 minute. You'll complete all exercises when you've gone through this 4-1 cycle 3 times, for a total of 15 minutes.

Equipment: Exercise Band, Stability Ball, 5-20 lb. dumbbells, TRX

Time:  15-45 minutes. Each full circuit takes 15 minutes.

Warm-Up 

Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place. Or, do the warm-up from this workout.

Main Set

Perform each exercise in each set for 1 min. Rest for 1 min at the end of each set for a total time of 5 min. per set. 

Set 1

• (swim) Push-ups
• (bike) Squat jumps


• (run) Reverse lunge (optionally with 5-20 lb. dumbbells)


• (swim) Back extension on stability ball


• REST 1 min.

Set 2

• (bike) Plank - Why plank for bike?? Think aero!!
• (run) High knees running in place
• (swim) Side planks (switch sides after 30 sec.)
• (bike) Single-leg deadlifts (optionally with 5-20 lb. dumbbells)
• REST 1 min.

Set 3

• (run) Monster walks with resistance band


• (swim) TRX W's
• (bike) Glute bridge (single-leg or double-leg)
• (run) Single-leg hop


• REST 1 min.

Full Body Control

Time: 45 minutes
Equipment: TRX, floor mat, 5-20 lb. dumbbells, BOSU ball

This is a full body workout with three circuits: TRX, floor (core), and a combo of BOSU and free weights.  It targets full-body strength and stability.

Warm-up: 5-10 minutes of light cardio (i.e. treadmill walking/jogging, spin bike, or rowing machine)

Circuit #1: TRX 

(3-4 minutes each circuit) Repeat this circuit 3x's. Move quickly between exercises. Take a minute rest after each circuit.

1.1  TRX Squats - 20 reps - For the 2nd and 3rd set, you can try single-leg TRX work such single-leg lunge or pistol squats.

1.2  TRX Rows - 12 reps - Set 1: High Row, Set 2: Mid Row, Set 3: Low Row

1.3  TRX Plank - Hold for 30 seconds

1.4  TRX Crunches - 12 reps - crunch front, right, front, left, etc.

Circuit #2: Core work on floor

(5 minutes each circuit) Repeat this circuit 4x's. Move quickly between exercises. Rest for a minute between circuits.

2.1  Leg raises - 12 reps


2.2  Plank with shoulder touches - 20 reps (10 each shoulder). Shoulder touches should be as rapid as possible without moving your hips.

2.3  Plank high-to-low - 12 reps. Movement should be as quick as possible.


2.4  Straight leg twist - 12 reps. If this hurts your back, do an oblique crunch. Lay on the floor with your legs bent. Lift your shoulders off the ground as you would with a standard crunch, except rotate your upper body, attempting to touch each elbow to the opposite knee.

Circuit #3: Free weights and BOSU

(5 minutes each circuit) Repeat this circuit 3x's

3.1  Split squat - 20 reps (10 each leg). Use 5-20 lb dumbells if you want additional challenge.

3.2  Single-leg curl to overhead press - with dumbbells on BOSU - 6-8 reps, then switch legs and do 6-8 reps on the other leg


3.3  Single-Leg deadlifts - 10 reps each leg. With 5-20 lb dumbells, hold one in each hand; do not extend arms overhead as pictured below.

3.4  BOSU push-ups - 5-15 reps

Full Body Circuit with Dumbbells

Time: 25-40 minutes

Equipment: 5-20 lb dumbbells, Floor mat, BOSU (optional)

Each circuit takes ~12 minutes.  Do the full circuit 2-3x's.
Rest 15 sec. between exercises, or just enough time to move between each one.
Rest 1 minute between circuits.

Warm-up on the treadmill or bike for at least 5 minutes before starting these exercises.  Alternatively, you can do the 5-minute warm-up from this workout.

Main Set (10 exercises)

1) Dumbbell Shoulder Press - 12 reps

2) Step-Back Lunge - 12 reps (6 each leg, alternate legs)

3) Alternate Pikes - 20 reps (10 each leg)

 


4) Front Arm Raises - 20 reps (10 each arm)

5) Single-Leg Bicep Curl - 10 each leg. For a more advanced version of this exercise, stand on the flat side of a BOSU (round side on the ground).

6) Single-Leg Romanian Deadlift - 10 each leg

7) Plank - Hold for 60 seconds

8) Side Plank with Hip Lifts - 10 dips on each side

9) Flutter Kicks - 30 seconds. For a more advanced version, extend your arms over your head.




10) Burpees - Finish the circuit with 5-10 powerful Burpees!